Digital Eye Strain: How Screen Time Affects Your Vision and What to Do About It

If you spend most of your day looking at a computer, phone, or tablet — you’re not alone. The average American spends over 7 hours a day on screens. And if your eyes feel tired, dry, or strained by the end of the day, there’s a reason.

What Is Digital Eye Strain?

Common symptoms include:

• Tired, heavy eyes
• Dry or watery eyes
• Blurred vision
• Headaches
• Neck and shoulder pain
• Difficulty focusing when looking away from the screen

These symptoms affect up to 90% of people who use screens for more than 2 hours a day.

What Is Blue Light?

Screens emit blue light — a high-energy visible light. Here’s what we know:

• Blue light can disrupt sleep by suppressing melatonin
• It may contribute to eye fatigue
• The biggest issue is how we use screens — we blink less and stare too long without breaks

The 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax.

More Tips to Protect Your Eyes

• Adjust screen brightness to match room lighting
• Position your screen 20-26 inches away, slightly below eye level
• Increase text size so you’re not squinting
• Use artificial tears if eyes feel dry
• Blink more — consciously remind yourself
• Consider blue light filtering glasses

When to See an Eye Doctor

If symptoms persist, you might need:

• Updated prescription glasses for screen distance
• Computer glasses for intermediate-distance viewing
• Treatment for dry eye

Get Help at Everett Vision Center

Dr. Emily Rocha can evaluate your symptoms and recommend the best solution — whether that’s new glasses, blue light lenses, or dry eye treatment.

We’re located in Everett, MA and proudly serve patients in English and Portuguese.

📞 Call (617) 389-0099 or book online at everettvisioncenter.com/contact-us